Putting It All Together: Two Worked Examples
Let’s translate these concepts into two simple, real-world routines. Notice how each is built around a cue, a minimum viable action, and a clear reward. These are not about punishing workouts; they are about creating small, positive rituals that reinforce your identity as an active person.
Example 1: The Evening Wind-Down Routine
The Goal: To release the tension of the day and improve flexibility before bed.
The Identity: “I am a person who takes care of my body and mind.”
Imagine you’ve just finished your evening routine—you’ve brushed your teeth and are getting ready for bed. This is your cue. Instead of immediately getting into bed and picking up your phone, you have your yoga mat already unrolled in a corner of your bedroom. You’ve reduced the friction to almost zero. Your Minimum Viable Action is to step onto the mat and perform a single child’s pose, holding it for five deep breaths. That’s it. That’s the win for the day. On most nights, however, you might find that once you’re on the mat, it feels good to keep going. You might flow into a gentle cat-cow stretch, then a downward-facing dog, holding each for a few breaths. You spend a total of five minutes just moving and breathing. The reward isn’t just the physical sensation of releasing tight shoulders or a stiff back; it’s the profound psychological reward of calming your nervous system before sleep. You feel more relaxed, less cluttered in your mind, and you sleep better. This reinforces the habit loop, making you more likely to step on the mat tomorrow night.
Example 2: The Morning Focus Primer
The Goal: To energize the body and prime the brain for a productive day.
The Identity: “I am a person who starts my day with energy and intention.”
Your alarm goes off, and you head to the kitchen to start the coffee maker. The sound of the machine starting is your cue. This is a perfect example of habit stacking. While the coffee brews, you have a 3-4 minute window. You’ve made it easy for yourself by placing a sticky note on the coffee machine that says, “Time to move!” Your Minimum Viable Action is to do five bodyweight squats. It takes less than 30 seconds. But again, you’ll likely find that action begets more action. After the five squats, you might add five push-ups against the kitchen counter and then 30 seconds of jumping jacks to get your heart rate up. By the time your coffee is ready, you’ve completed a three-minute, full-body workout. The immediate reward is the rush of endorphins. You feel more awake, your mind is clearer, and you feel a sense of accomplishment before you’ve even had your first sip of coffee. You’re not just making coffee; you’re priming your body and mind for the day ahead. This feeling of focus and energy becomes the powerful reward that makes you eager to repeat the routine tomorrow.
